Palauttavaa harjoittelua ja huoltoa

Strict hspu 5x6
Deadlift 5x3

HS skills
- face to wall x 20-40sec
- kick ups to HS 5-10 reps
- back to wall x 20-40sec
- shoulder taps in face to wall x 5-15/side
- shoulder taps in back to wall x 5-15/ side
- HS hold paralel to wall
- free HS hold

Endurance Test

1 mile run

10 T2B & 10HSPU EMOM, niin monta emom ku pystyy

A ) Power clean + 2 push press + jerk
This is a primer for section B. Focus on good movement and control.

B ) Clean and jerk + jerk behind the
neck.
Build up to a heavy set for the day.
2 sets with same weight
No TNG

Run 2km pk
Run 1km vk
Run 1km pk
Run 2km vk
Walk 5 minutes
Run 2 km vk

For Time

25 DB Hang Squat Clean 2x22,5/15

-then-

10 rounds of:

10 Pull Ups

10 HSPU

200m Sprint Run

-then-

25 DB Push Press

EMOM 30mins
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest

3 RFT (i go you go)

50 Double KB deadlift

50 wall ball

50 BBJO

50 front squat 50/40